WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Bring on the Boxes! Workout

    3 stations:
    Box Overs (two feet on top of box and two feet on ground on other side)
    TRX Pike
    TRX Jump Squat

    No more than 4 people per station
    2x45sec on:20 sec off per station
    then
    4x30sec on:15 sec off per station

    16min circuit

    20min

  • 4X3 + 1XME Front Squats Strength

    4X3 + 1XME Front Squats – work to a near 3rm (no misses), then 1 ME UB set @ 90% of 3rm, rest 2:00

  • 270715 Workout

    Buy in 800 m run
    21 x TTB
    18 x Pull-Up
    15 x HSPU
    12 x TTB
    9 x Pull-Up
    6 x HSPU
    Buy out 800 m run

  • Push press Strength

    PP: 3x3

  • Shoulder press Strength

    SP: 3x1

  • You Go, I Go Workout

    Partner 1 goes while partner 2 rests, then switch

    6 stations:
    KB Single Arm Thruster x7 (switch arms every round)
    Battle Rope Slams x 15
    Slamball Chest Slam x15 (hold plank while resting to make harder)
    Abmat situp x10 (hold legs up while resting to make harder)
    Side Shuffle there and back (cones ~15ft apart)
    Wall Ball x5

    3.5min AMRAP per station. 45sec rest between stations

    25min circuit
    8-10min setup + explanation

    33-35min

  • Tuck, Sprawl and Jump Workout

    For time:
    12 hanging knee tuck
    12 sprawl
    12 jump squat

    11/11/11
    10/10/10... 1/1/1

    15min cap

  • Snatch technique Workout

    Snatch technique:
    - First pull
    - First pull + second pull
    - First pull + second pull + high hang snatch

  • Bench Press 4x8 Strength

    Bench Press 4x8
    superset with
    Ab mat single leg squat (same as last week) 4x8/leg
    Ab Rollout x12

    4min rounds
    22min

  • Find Your Wattage Warm up Workout

    3 sets of 6 pulls on rower
    *record your highest wattage
    ~2min of mobility between sets

    10min